The struggle between “The Fat Boys” and the “the Cardio Kid” isn’t one to take lightly.
Which side you favor determines which size you’ll fit into when trying on those gorgeous gowns.

As prom approaches, you are heading for a critical showdown. Preparing your body to look great when you arrive for your school prom or any other social occasion hangs in the balance. Without your knowledge, throughout the holidays and winter months, your body has been held captive by the notorious outlaw gang known as “The Fat Boys Gang.” This gang is, by far, the most notorious and feared group by people who seek a slim, trim, and toned body. The Fat Boys spread ugly excess fat and obesity everywhere they go, and they are very smart and know how to deceive and trick you into thinking that eating unhealthy, just once, will be okay. They fool you into believing you will eat healthy and properly tomorrow to make up for the unhealthy items that you have eaten today. “There is always plenty of time tomorrow to get in shape,” the Boys will argue. “Eat, drink, and enjoy yourself today.”

To prove my point, just think back to how many times you have said to yourself, “No one will notice that I have gained a few pounds. After all, I wear so many heavy clothes during the winter months.” Ha! This is the oldest trick in the book used by The Fat Boys to influence you to eat unhealthy. And it works! Just look at yourself in the mirror now that spring is on the way, and you are no longer wearing all of those extra clothes needed for the winter months. Yes, little by little, you begin to fall into their clever plot, again and again, until before you know it, you have become another hostage of The Fat Boys.

But fear not, dear ladies, for hope lies just beyond the next hamburger. Hope goes by the name of “The Cardio Kid,” and his passion in life is to free every victim from the clutches of the Fat Boy’s Gang and return them to a healthy, physically fit, and toned body. The Cardio Kid does not carry a gun to fight obesity. Instead, he packs a mirror, measuring tape, a set of scales, and the knowledge of fitness and good health. These are the tools that strike fear in the hearts of all Fat Boys Gang members — the mighty weapons that are needed to fight off this evil and deceptive gang. The mirror will show you the truth that lies under those layers of clothing, revealing those extra pounds that you haven’t seen during your time of deception. The measuring tape will help you track the amount of inches you are losing each time you win a victory over the Fat Boys. The scales will help you track the amount of weight you are losing and keep you motivated during those long and difficult days that lie ahead. Knowledge is by far The Cardio Kid’s most important asset. Knowledge is what he will give you to ensure you know how to eat healthy, exercise smart, and receive the results that the Fat Boys have been hiding from you all winter long.

Here is the plan you will use to lead you to success and win the fight for health and fitness:

NUTRITION: For your nutrition plan, begin by replacing cakes, cookies, candy, and ice cream with fruit, rice cakes, and fat-free yogurt. Replace hamburgers, hot dogs, and pizza with baked, broiled, or grilled chicken breast, turkey breast, and fish. Eat five small meals a day, including breakfast, instead of stuffing yourself with one or two large meals a day. Eat vegetables and complex carbohydrates such as sweet potatoes, brown rice, and pasta. Following these nutritional guidelines will help you stop gaining unwanted body fat.

EXERCISE: To burn away that unwanted body fat, you will need to perform some type of aerobic training everyday for a minimum of 30 minutes. Of course, while maintaining all of your other activities you must be smart and use this 30 minutes wisely. A good planwould be to combine your cardio and toning exercises together. Here’s an example:

Hamstring Lift

Miss Greater Greer (SC) USA Megan Dooley (below) demonstrates a great exercise for toning, lifting, and reshaping your hips and hamstrings. You should perform four sets of 12 repetitions, three times per week or every other day.

1. Position body on hands and knees.

2. Push right leg straight, bend knee to a 90-degree angle, flex foot, and raise as high as possible.

3. Lower leg, keep leg bent and foot flexed, and repeat raise.

A. Keep knee bent at a 90-degree angle and foot flexed at all times.

B. Wearing ankle weights is optional.

C. Use one second to raise leg and two seconds to lower leg.

You should repeat this sequence three times for a total of 30 minutes. This routine is great for burning body fat and toning your body at the same time, and its 30-minute length often is brief enough to fit into anyone’s busy schedule.

The next time you think it is okay to eat unhealthy, just remember: You can give in to the evil clutches of The Fat Boy’s Gang, or you can follow the lead of The Cardio Kid to ensure you reach your fitness goals.

Beginning Position

Mid Position

Mike Mauney is a personal fitness trainer certified by the National Federation of Professional Trainers. Mike specializes in personal fitness training for women of all ages. For 15-plus years, he has been training dancers, models, cheer-leaders, and pageant and swimsuit contestants of all ages and competition levels (local, state, national, and international). His daughter, Michelle Mauney-Lowery, was Miss North Carolina USA 1995. Some of Mike’s training credits includes the following: Miss USA 2005 Chelsea Cooley, Miss Teen USA 2004 Shelley Hennig, Mrs. International 2004 Tammy McDonald, Miss USA 2003 Susie Castillo, Mrs. International 2002 Tonya Matney, Miss United States World 2001 Carrie Stroup, Mrs. United States 1999 Janice Ward, Miss Teen USA 1998 Vanessa Minnillo, and Mrs. America 1994 Keyna Baucom.